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Pregnancy Workouts: First Trimester Fitness

Working out while pregnant doesn't have to be difficult or time-consuming. Try these exercises during your first trimester.

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Today we're gonna talk about fitness during your first trimester. Now, during these first 12 weeks, there's certainly a lot going on inside however on the outside, there might not be many changes. The first trimester however is a really great time to maintain your conditioning. Now, of course this is a conversation for your doctor if you get the green light, we want to encourage you to take this time and be as fit as you can. The first movement is squats. The key is to keep the weights that you had going into pregnancy. If you weren't an exerciser before, just use your body weight, it's more than enough to get your conditioning in. Here's the set up, nice wide base as support, tall chest, palms at your shoulders, lower into the heels, lift through the quads. I recommend 20 to 25 in a circuit. The second mover, jumping jacks. There are go anywhere cardio component. Same thing as you did when you were growing up. I'm gonna recommend that you do at least 60 to 90 seconds. You can do them in your circuits, before or after your squats. They're gonna keep your cardio nice and conditioned. Finally we're back to the arms. We're gonna do a little deltoid shoulder movements with overhead press. Widen your base as support, nice tall posture, press up into a letter Y and slowly lower. We're gonna need those arms during pregnancy and especially after as you're baby grows and you're carrying them all day. I recommend that if you're using five-pound hand weights, two if you're a beginner. Aim to do at least 10 to 15 repetitions. I recommend you do these three stations at least three times, two to three times a week. You'll complement your muscle tone and your cardiovascular conditioning. Have a great first trimester, we'll see you in the second. Today we're gonna talk about fitness during your first trimester. Now, during these first 12 weeks, there's certainly a lot going on inside however on the outside, there might not be many changes. The first trimester however is a really great time to maintain your conditioning. Now, of course this is a conversation for your doctor if you get the green light, we want to encourage you to take this time and be as fit as you can. The first movement is squats. The key is to keep the weights that you had going into pregnancy. If you weren't an exerciser before, just use your body weight, it's more than enough to get your conditioning in. Here's the set up, nice wide base as support, tall chest, palms at your shoulders, lower into the heels, lift through the quads. I recommend 20 to 25 in a circuit. The second mover, jumping jacks. There are go anywhere cardio component. Same thing as you did when you were growing up. I'm gonna recommend that you do at least 60 to 90 seconds. You can do them in your circuits, before or after your squats. They're gonna keep your cardio nice and conditioned. Finally we're back to the arms. We're gonna do a little deltoid shoulder movements with overhead press. Widen your base as support, nice tall posture, press up into a letter Y and slowly lower. We're gonna need those arms during pregnancy and especially after as you're baby grows and you're carrying them all day. I recommend that if you're using five-pound hand weights, two if you're a beginner. Aim to do at least 10 to 15 repetitions. I recommend you do these three stations at least three times, two to three times a week. You'll complement your muscle tone and your cardiovascular conditioning. Have a great first trimester, we'll see you in the second.